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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

PROGRESSIVE SETS (8:00 Max)

1 SET

:20s Tuck Hold

10 Up Downs

10 Scap Push Ups

5/5 SA DB Bent Over Row

1 SET

:20s Supinated Grip Dead Hang

10 Burpees

10 Plank Shoulder Taps

10 No Push Up Renegade Rows

1 SET

:20s Active Hang

10 DB Burpees

10 Tuck Ups

10 DBL DB Swings

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

:30-:45 Hollow Hold or Rocks

10 V-Ups

10 Perfect Kip Swings

(No Measure)

Workout

Metcon (Time)

3 SETS FOR TIME

10 Toes to Bar

20 DBL DB Hang Power Snatch (35/20)|(20/10)

10 Toes to Bar

10 DB Renegade Rows*

10 Toes to Bar

5 DB Devil’s Press

*1 Rep = Push-Up + Row L + Row R

-Rest 1:30 b/t Sets-

(Score is Total Time)

KG DB: (15/10)|(10/7.5)